Hi.
This time is yours.
Nobody else is part of it.
Let's start with your breath.
Not anyone else's.
Just yours.
Breathe in slowly...
And out.
Notice the sound it makes.
Soft, and a little uneven.
That's fine.
That's your breath.
It's been with you all day.
Even when you weren't paying attention.
For the next six minutes...
let's pay attention to you.
Now, gently, check where your mind is.
Is part of it with someone else?
Wondering how they're doing?
Wondering if they're upset with you?
Maybe you've already read their text...
three times.
Looking for the tone.
Maybe when they're in a bad mood...
your whole day goes gray too.
Even when it's not about you at all.
Even when it's about their boss.
And when they're happy, you can relax.
But only then.
Notice how much of your mind...
is on their mood, their needs.
Just notice.
No blame.
This usually starts from love.
Or from a time when keeping the peace...
was how you stayed okay.
It made sense back then.
But somewhere along the way...
you lost track of what you want.
If someone asked you right now...
what do you want for dinner?
You might answer, whatever you want.
That's what we're going to work on.
Gently.
And if this feels heavy to carry alone...
please reach out to a friend.
Or a licensed therapist.
In the US, call or text 988.
Anytime at all.
Let's bring your attention home.
Back into your own body.
Start with your feet.
Feel them on the floor.
Those are your feet.
Nobody else's.
Now your hands.
them Rest on your stomach.
Feel it rise and fall.
That's your body, breathing for you.
It doesn't wait for permission.
Now ask yourself one quiet question.
What do I feel right now?
Not what they What feel.
do you feel?
Maybe tired.
Maybe a little lonely.
Maybe something you can't name yet.
Whatever it is, it's Let allowed.
it be there under your Now hands.
a second question.
What do I need?
Let the answer be small.
A nap, maybe.
Or a quiet room with the door closed.
Or maybe it's To bigger.
be asked about your day...
for once.
Whatever came say up...
it to yourself I kindly.
need And this.
that's Breathe okay.
in...
And out.
Keep your hands where they are.
Stay here a little while.
In your own company.
Hear the wind outside.
It isn't asking anything of you.
Nobody needs checking on right now.
Everyone out there will be okay...
for these few breaths.
You get to be the one looked after.
Even if it's only by you.
Caring about people is a good thing.
You don't have to stop doing it.
You just to get be on the list.
Somewhere near the top, ideally.
Breathe in...
And out...
Everyone else can wait one more breath.
Then open your eyes.
Press your feet down once.
Remember they're yours.
Breathe in...
And out.
Here's your next Tonight, step.
pick dinner for yourself.
Based only on what Not you want.
what's easiest for Not everyone.
what they'd probably like.
If it's pancakes, make pancakes.
If it's takeout from your favorite place...
order it.
And don't check anyone's face...
to see if it was the right choice.
It's right because you wanted it.
I Small, But know.
it's practice.
Go think about what you're hungry for.